16.08.23
OTM 12′:
1) 40“ Tempo Pull-ups @2sec down
2) 15x Wallballs 20/14lbs
3) 15x V-ups
4) 15x KB-Swings 24/16kg
WOD: Strength
B- or F-Squats
3 – 3 – 3 – 3 – 3
–> establish your 3 RM
(score: 3 RM)
[15′]
OTM 12′:
1) 40“ Tempo Pull-ups @2sec down
2) 15x Wallballs 20/14lbs
3) 15x V-ups
4) 15x KB-Swings 24/16kg
WOD: Strength
B- or F-Squats
3 – 3 – 3 – 3 – 3
–> establish your 3 RM
(score: 3 RM)
[15′]